Just in time for the holidays! I found a really great tool to help you familiarize yourself with portion sizes. Behold, the Portion Size Plate.The way that portion sizes are measured and referred to tends to be in cups or ounces, but who really knows what 1/2 cup of mashed potatoes looks like when they are preparing their plate? So this tool is really simple and accurate, all of the portion sizes shown are the recommended serving size for each food.
Some commonly needed references:
- 1 serving of meat or fish is 3 oz. Imagine a deck of cards
- 1 serving of cooked pasta or soup is about 1 cup. Imagine a baseball
- 1 serving of rice and fruits is 1/2 cup. Imagine a lightbulb.
- 1 serving of fats such as butter or mayonnaise is 1 tablespoon. Imagine a poker chip.
Also don't forget the guidelines for a balanced plate:
- Make half your plate fruits and vegetables
- Make at least half of your grains whole grains
- Choose lean or low-fat meat and poultry
- Switch to fat-free or low-fat (1%) dairy
- Choose fats that are liquid at room temperature (plant sources)
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